Carbohydrate Intake Calculator: Carbs per Day
CARBOHYDRATE CALCULATOR
Fuel the work.
Not more, not less.
Find how many grams of carbohydrate to eat each day for your training, plus what to eat before, during and after exercise.
Need the full picture? See protein, carbs and fat together.
Macro calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
How are carbs worked out?
Sports nutrition guidelines set carbohydrate by bodyweight and training load: from 3–5 g/kg on light days up to 8–12 g/kg for very long endurance training.
What about low-carb diets?
Low-carb diets can work for weight loss, but hard training usually goes better with enough carbohydrate. The NHS recommends starchy carbs make up just over a third of what you eat.
Is this calculator for me?
It suits healthy adults planning everyday eating. It is not medical advice. If you are pregnant, under 18, or have kidney disease, diabetes or another condition, check with your GP or a registered dietitian.